13 nov – 19 nov

ma 13/11/17 di 14/11/17 wo 15/11/17 do 16/11/17 vrij 17/11/17 zat 18/11/17 zo 19/11/17
row 400m

mob, heupen,
hamstring en billen

3 rounds
10 airsquat + med bal
7 DB hang cleans
5 HR burpees

row 400m

mob: grote rug spier, billen, core

3 rounds
10 hollow rocks
12 split jumps
5 HR burpees

run 400m

mob: partner schouder stretch,
hamstring, heupen

2 rounds
5 hang power snatch
5 overhead squats
5 snatch balance

row 400m

mob: grote rug spier,
heupen en schouders

3 rounds
5 DB thrusters R+L
8 jumping pull ups
12 mountain climbers

row 400m (losse voeten)

mob: hamstrings,
schouders + lumbale gedeelte wervelkolom

3 rounds
8 KB good mornigs
8 russian kb swings(laag)
10 DU/40 single

team WOD odd movement WOD
backsquat
4×10@65-70% of 1RM

0:00, 3:00, 6:00, 9:00

7 sets
3 snatch deadlift
2 power snatch
1 overhead squat

@70/47,5

0:00, 2:00, 4:00,
6:00, 8:00, 10:00, 12:00

alle reps TNG

strikt pull up

6x ME
rest 90 sec

na een set ga je meteen door met 10 slamballs, focus ligt om boven liggen dus minimale buigen in de heupen

for time (17 min cap)

18-15-12-9-6
wall balls
DB power cleans

@9/6kg
@25/15kg

3 rounds for time (14min cap)

15 frontrack barbell lunges
10 bar facing burpees
10 TTB

@70/47,5kg

for time (12min cap)
30 hang squat snatch
@60/42,5kg
for time

3 rounds15 thrusters
3 rope climbs

@52,5/35kg

15 min amrap
9 deadlift
18 Kb swings
27 unbroken DU@ 80/52,5
@24/16
5 bar muscle up

0:00, 1:30,3:00, 4;30, 6:00, 7:30

foundation
4-3-2 bar muscle ups
of 10 C2B of 10 Pull ups of 10 R.R of P.T

4 rounds

5 strikt TTB met rechte benen met een door naar 5 kipping tTB
rest 1 min tussen sets

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s